🍲 Enerji & Demir · Anne
Lentil & Spinach Soup – The Iron-Rich Recovery Bowl
Made with red lentils, fresh spinach, and lemon, this one-pot soup is a delicious way for postpartum and breastfeeding mamas to meet their daily iron, protein, and fibre needs.
Ingredients
- 1 cup red lentils
- 2 handfuls (approx. 80 g) fresh spinach
- 1 small, finely chopped onion
- 1 small, diced carrot
- 1 tablespoon olive oil
- 1 teaspoon salt
- 0.5 teaspoon ground cumin
- 1 litre water or low-sodium chicken stock
- 1 lemon (squeezed just before serving) fresh lemon juice
Directions
- 1
1) Warm the olive oil in a medium saucepan over medium heat. Add the onion and carrot and sauté for 3–4 minutes until softened.
- 2
2) Add the rinsed red lentils and stir for 1 minute.
- 3
3) Pour in the water or stock, then add the salt and cumin. Partially cover and simmer over low heat for 15–18 minutes, until the lentils are completely tender.
- 4
4) About 2 minutes before the end of cooking, stir in the spinach. As soon as it wilts, remove the pot from the heat.
- 5
5) Use a hand blender to blend partially or fully, depending on your preference — you can also leave it chunky.
- 6
6) Ladle into a bowl, squeeze over plenty of lemon juice, and drizzle with a little extra olive oil if you like.
- 7
7) Enjoy straight away, or store in a glass container in the fridge for up to 2 days or in the freezer for up to 1 month. Add a splash of water when reheating.
🌱 Why is it nourishing?
Iron & protein: Red lentils provide plant-based iron to help combat postpartum anaemia, along with satisfying protein to support tissue repair. Vitamin C & iron absorption: A squeeze of lemon at the end significantly boosts the absorption of plant-based iron — a key tip for breastfeeding mums. Fibre & digestion: Spinach and lentils work together to promote healthy gut movement and help prevent constipation, which is common in the postpartum period. Magnesium: Spinach helps ease muscle fatigue and nighttime cramps. Safe to enjoy throughout breastfeeding; easy to fit into lunch or dinner. This is not medical advice. Please consult your doctor or dietitian for personalised guidance.
Foods in this recipe
⚕️ This recipe is for general informational purposes. The right time to introduce new foods and the risk of allergies vary from baby to baby — consult your pediatrician.
